So we can't think that just jumping all day is enough to improve the bounce. You must constantly stretch the tendons, ligaments and muscles in all parts of your body every day to expand the range of motion of your joints, and at the same time do all kinds of complex gymnastics that are conducive to improving your body coordination. The movements should be accurate, graceful, powerful and relaxed.
Second, strength training is best arranged and guided by a physical training coach.
If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical commonly used:
Squat with weight, bell, snatch. In short, the higher the score of these exercises, the better your jumping ability.
As for the weight, number of groups, times and action specifications of each exercise, the principle is:
1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.
2. The above three exercises are best arranged in each class.
3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.
4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be done in different parks and every day, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.
Thirdly, speed training is also an important aspect to improve the jumping ability.
Repeated sprint training is still necessary. 30 times, 50 times, maybe 80 times, that depends on your fighting spirit. The so-called sprint is to ask you to rush forward at full speed after you are ready for the activity, not at medium speed. Special speed training is the same as high-intensity training. You don't need to practice every day, just three hours a week. Also pay special attention to small use; Strength training is to strengthen the muscles at the back of thigh.
Fourth, there are many specialized jumping exercises, such as skipping rope, hurdling, touching the hoop, touching the upper edge of the black box and even touching the upper edge of the backboard.
Finally, I want to mention the relationship between nervous system and jumping ability. We already know that these qualities, such as speed, strength, coordination, flexibility and flexibility, will produce jumping power when they act on the ground in an instant, so what are these qualities that erupt at the same time in an instant? It's the motivation and motor nervous system. In other words, if you really want to be above everyone else, you must do everything possible to make your motor nervous system send the strongest pulse signal to your muscles. This intense stimulation forces the muscle groups to contract violently to generate huge energy, which in turn makes the motor nervous system more sensitive and can send out stronger impulses. The two promote each other, and you jump higher and higher. However, this is also a difficult point. Without hyper-motivation, there is no hyper-impulse in the motor nervous system, and all the so-called scientific, modern, management and training methods and means are nonsense. Finally, I wish your dream come true.
First of all, practicing jumping will not hinder your height. Please don't worry! As long as the actual age exceeds 13, you can start practicing.
★ The whole journey lasts for 3 months. Be patient! After the course, you can increase your flexibility by 20 cm!
★ You must stretch your muscles before and after training &; Warm up for 3 minutes until you sweat slightly to prevent sprain. Whether practicing indoors or outdoors, please wear sports shoes and do it on soft ground (such as carpets, grass, boards, etc.) to protect your leg joints and reduce the impact with the ground. People with knee or muscle injuries can wear knee pads or knee pads to do this.
Support after training is also very important to prevent soreness the next day. It will be better to massage with sports sore cream to prevent pain after bathing.
Please don't jump rope, do anything in the specified order.
★ The following items are 1~ 4 Monday. Do .......... ★ Everything is done on the same day, and then one thing, not one thing a day ★ .........
1. Natural squat jump. Squat down to a position where you can take off naturally, then try your best to take off and keep the highest take-off height! Imagine that the ground is very hot, and then jump again with the fastest response to exercise the explosive power of the whole leg.
(the first week, 15, x 2 days; The second week, 20×2 days; The third week, 25×2 days; Don't exceed the training amount in the third week; Each group has a 2-minute break).
2. Leg squatting and jumping forward with shoulder width to the middle position (45 degrees and a half squatting). Hips are a little exaggerated. The thighs and calves must jump 20~25 cm off the ground and keep this jumping height! If you do it right, it should be that the thigh will be sore and the calf will not.
(50 in the first week, 50 in the second day, 50 in the second week, middle of x 2 group day 1 min)
3. Stand up straight with your legs skipping rope, with your feet shoulder-width apart, and don't bend your toes forward. Jump up with the strength of your legs and ankles and keep the highest jumping height! Your knees will bend slightly when you land, but try not to bend too much.
(20 times a day, x 3 group interval 1 min)
4. Jump rope straight feet 250 times a day, and don't stop to have a rest.
Knees should not be bent. The point is to jump faster than 5 cm from the ground. Only when the forefoot touches the ground and the heel touches the ground slightly can the calf muscles and tendons around the ankle be strengthened.
(Add 50 times a week until it can reach 500 times a day. Don't exceed. )
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Wednesday. Saturday.
5. sprint, sprint. Do a 60-meter sprint. X 2 can train the muscles behind the thigh (rest for 2 minutes).
★ Remember to tighten the tendon again after finishing to eliminate muscle fatigue. In addition, it is recommended that you apply a sports cream to relieve the soreness.
★ Don't play ball the next day after practice, and let your muscles have a good rest.
★ When you are not training, please find a day to have fun and stretch your muscles.
The biggest taboo in practicing bouncing is that some athletes don't do strength after bouncing. After a long time, the knee will swell and accumulate water, which may lead to serious meniscus inflammation and may be unable to play for life. Jilin team has three examples.
The best way to practice jumping is strength connection, and the speed of jumping is supplemented by strength. Of course, if you want to jump high, you must have a certain gap, and the connection between waist and abdomen strength and extensibility is the most important. Find a horizontal bar, preferably the horizontal bar in the training hall, grab the barbell with both hands and then hang up, contract the lower abdomen so that your legs are parallel to the ground, and do eight groups of eight breathing adjustments.
No matter what exercise you do, remember to jog to warm up. It is best to keep running for 45 minutes to warm up your body, which will have an effect on the extension of ligaments. Otherwise, it is tantamount to practicing in vain or the effect is not obvious. In fact, sometimes too much leg strength is not good, which affects the speed of play and the height of your jump.
Theory and Practice of Jumping Ability
First, the meaning and function of bouncing power
The jumping ability of athletes plays a decisive role in improving the technical level of volleyball. First of all, jumping ability is the material basis for mastering the skills and tactics of difficult volleyball. Volleyball blocking is the main scoring method in current volleyball competition. Secondly, some collective cooperation tactics with fast break as the core and running attack are based on the ability of bouncing. The jumping ability of volleyball requires not only high jumping and accurate flying, but also fast jumping and accurate hitting.
Second, the theoretical analysis of bouncing ability
From the meaning of bouncing force, it can be seen that the bouncing process refers to that the human body gives a force to the ground, which makes the ground produce an equal and opposite reaction force, that is, supporting the reaction force, which makes the human body gain acceleration until it leaves the ground to fly. The supporting reaction force of the ground to the human body includes two parts:
One is the supporting reaction of the ground to the human body caused by the violent pedaling of the lower limbs, and the other is the supporting reaction of the ground to the human body caused by the inertial force generated by the upward acceleration of the upper body and arms acting on the hand ground through the fulcrum of the foot. Generally speaking, the greater the explosive force of each joint muscle group of lower limbs, the greater the reaction to the ground, the greater the acceleration of the center of gravity off the ground and the higher the jump off the ground; The faster the upper body and arms accelerate upward, the greater the supporting reaction to the ground, so they jump high on the spot. From the jumping process, it means that the human body pushes the ground from the lowest point and stretches the body until the feet leave the ground. Theoretically speaking, under the condition that the force acting on the ground is the largest (that is, the supporting reaction force of the ground to the human body is the largest), the center of gravity of the human body can pass the maximum stroke in the shortest time, so that the center of gravity of the human body can get the maximum speed at the moment of pedaling, that is, the higher it jumps.
In a certain sense, rebound force can be explained by explosive force, which is the work done by muscle in unit time, that is, the strength of muscle: N=FV (speed = strength × speed), that is to say, rebound force is equal to the product of strength and speed. Therefore, under the condition of constant speed, increasing muscle strength can improve elasticity; Under the condition of constant strength, increasing the contraction speed of muscles can also increase bounce. This is the main theoretical basis for training bouncing. In the actual exercise process, the lower the squat, the better, because the exertion of foot strength is related to the joint angle, and only the right angle can exert the greatest strength. Especially with the development of skills and tactics, athletes are required to jump not only high, but also fast, so they should jump high not only in squat, but also in shallow squat. This has new requirements for improving the strength and speed of jumping ability, that is, paying special attention to training to improve muscle contraction speed. And from the experimental point of view, after systematic training, athletes' muscle contraction strength will not have multiple differences, but the contraction speed may be very different, so it is more important to improve the muscle contraction speed as the focus of research and training to improve resilience.
From the action structure and jumping process of take-off, it mainly includes knee extension, plantar extension, hip extension, spine extension and swing arm.
Stretching the knee is the most important action to exert the jumping ability. During the jumping process, the quadriceps and other knee extensors contract explosively. Generally speaking, bouncing knees vary from person to person, with poor leg strength, large knee angle after flexion, strong leg strength, large flexion and small knee angle after flexion.
Plantar flexion: Plantar flexion refers to the action of straightening ankle joint and flexing toe, and it is also one of the main actions of bouncing. With the continuous development of fast break, the take-off height has been paid more and more attention, and the explosive force of ankle joint and arch is strong, which is suspected to make a great contribution to fast take-off. Especially in the current situation of squat and high jump, the training of plantar flexor is becoming more and more prominent. As mentioned above, the understanding of the toughness of the ankle joint has also been improved, because the good extensibility of the ankle joint will undoubtedly strengthen the paddling of the manic joint.
Hip extension and spine extension: In the process of bouncing, trunk extension includes hip extension and spine extension. Isometric gluteal muscle group of gluteus maximus and isometric spinous muscle group of sacrospinous muscle have certain influence on the starting action. Athletes with strong jumping ability have relatively strong hips and waist and back strength, especially these muscles contract rapidly and are explosive.
Swing arm is an indispensable action in jumping. Swing arm is fast, which can increase the supporting reaction to human body and make it jump faster. From the take-off process, the arm twisting should be large and full, but from the practical technology, some volleyball techniques, such as fastball, can not be too full. So the swing arm should be combined with the actual spike. But in short, the swing arm should be fast, so we should strengthen the training of speed and strength for groups that help swing arm quickly, such as the front of deltoid muscle. If it is a one-legged take-off, in addition to the training of the take-off leg, it is also necessary to improve the muscle strength and contraction speed of the thigh flexors of the swinging leg, such as the iliopsoas muscle and the rectus femoris muscle, so as to increase the acceleration of the swinging leg and obtain greater ground support reaction force, thus making the jump higher. The contents and methods of jumping ability and quality training have been reported in the literature. The order of the functions (or contribution rates) of various parts of the body in the jumping process is: knee. Therefore, the training of jumping ability is inseparable from the speed and strength training of these muscles. Because the lower limbs contribute the most to bouncing, it is necessary to strengthen the explosive training of the muscles in the front thigh and the back leg. Although the literature reports that all parts of the body contribute to jumping, it is particularly important to give full play to the role of all parts of the body and ensure that they can fully jump. Coordinated take-off can make the explosive power of all parts of the body really serve for jumping high, fast, long and easy. Therefore, the training of coordination ability is also essential in the training of jumping ability. Strength training methods include muscle strength training and speed training, in addition to flexibility and local jumping exercises.
Third, the problems that should be paid attention to in the training of jumping ability
(A) the training of jumping ability requires years of planning and year-round planning. In the annual plan, we should arrange the key points of training in each stage. In general, the proportion of jumping ability training is more important in winter training, which can be reduced in competition, but the proportion of jumping combined with volleyball skills should be increased. Only by persisting in training all the year round can the maximum effect be achieved.
(2) The development of jumping ability should start from the development of muscle strength. To a certain extent, muscle strength and contraction speed should develop simultaneously.
(3) The selected exercises should conform to the structure of volleyball technical movements and the nature of exertion. For example, the practice of negative barbell standing up should be consistent with the action requirements of take-off technique, so that the developed strength can be used immediately without conversion.
(4) We should develop the strength of knee extensor, foot flexor, back extensor and hip extensor, and pay special attention to the training of body explosive force.
(5) Pay attention to arrange a certain number of "super-isometric" training. Such as jumping from a height and jumping up immediately, multi-stage leapfrog; Hurdles and jumps.
Theory and Practice of Jumping Ability
Fourthly, introduce the practice method of jumping ability.
Introduction of main jumping exercises
(1) One leg jumps forward alternately.
(two) continuous squat leapfrog, standing triple jump or multi-level jump.
(3) Full Squat Jump and Half Squat Jump
(4) Push your feet up and down alternately on the stool.
(5) Jump on the steps with one foot or both feet.
(6) In-situ one-legged exchange jumps upward or one-legged timing jumps.
(7) Jumping, jumping forward with both feet or jumping forward with one foot crossed left and right.
(8) One foot jumps forward for a certain distance before changing the other foot.
& lt9) Jump forward with one foot and look back immediately after landing with both feet.
(10) Standing or Run-up 1-2 Step High Jump or Long Jump Practice.
(1 1) jump straight in place.
(12) Two people stand face to face or back to back, then squat down, hold hands and jump up.
(13) Jump over the gym stool with both feet.
(14) biped continuous hurdle.
(15) Jump in place, and quickly touch the two high-hanging objects on the left and right sides with both hands.
(16) Jump up continuously, and touch the rim or backboard with one hand or both hands.
(17) Various jumps
1. Three-step running; Swing your legs forward, swing your legs to the same side, swing your legs to the other side, and increase your swing arm to run up.
2. Four-step jump; Four consecutive jumps (jumping to the ground). The jump method is the same as the three-step jump.
3. Jump with both feet; Jump up continuously, and after the jump, retract your legs and abdomen, or retract your left and right legs in turn; Left and right legs; Cheating back and forth, patting legs, jumping up, exposing the abdomen; Air twist.
4. One leg; Leg exchange jump: one leg closed jump, two jumps and one abdomen.
(eighteen) double jump; Draw two lines on the ground, 50 cm apart. Jump in various ways.
1. Put your feet out and jump forward or backward continuously.
2. Jump forward with your feet to both sides.
3. Jump forward with one foot on both sides.
4. cross jump. The left foot crosses the right line and the right foot jumps the left line.
(nineteen) rubber band jumping;
1. A single rubber band does not jump more than 1 meter.
2. More than two people jump over and come back to the game.
3. Two or more people jump back and forth,
4. Various continuous blockages of triangular or quadrilateral rubber bands.
5. Keep jumping rubber bands with different heights.
(20) skipping rope.
(2 1) jumps deeply. Generally, the height of the high platform is between 40- 100 cm. Athletes should jump from high to low and jump on the ground immediately with their feet on the ground.
1. Keep jumping up and down on the inclined platform.
2. Jump off the high platform, and then quickly jump to another high platform. Or jump on a high platform with your feet first, then jump off and jump on another high platform immediately.
3. After jumping off the platform, jump up to block or spike immediately.
(twenty-two) combined with the practice of volleyball take-off movements. For example, the imitation practice of swing arm take-off, the rhythm practice of swing arm take-off, the air balance ability practice of run-up take-off, the practice of fixing the ball by changing the direction of run-up take-off, the practice of blocking two balls continuously in the air, and the practice of throwing the softball to the opponent's field with the latter run-up take-off.
(23) Various run-up and take-off exercises combined with tactical coordination.